Traditional breakfast foods, like cereal and milk, pastries, or toast with jam, are rich in refined carbohydrates and high on the GI scale.

While they are quick and easy, and enjoyable, they can wreak havoc on your blood sugar and may cause it to be elevated for the rest of the day. Pairing foods that have a low GI with some lean protein and healthy fats will give you the energy you need to take on the day. Smoothies are an easy on-the-go breakfast that may also help increase feelings of satiety after a meal.

Dairy products like yogurt and kefir, which can make the base of a smoothie, are a good source of protein and are low on the GI scale. Plain kefir has a GI of 36 and plain Greek yogurt has a GI of They are also a perfect vehicle for getting a boost of nutritious fruits and veggies, and even some healthy fats.

Adding berries and other low glycemic fruits and vegetables like avocado, spinach, or kale add healthy fats, fiber, and antioxidants that are important for supporting your metabolic health too. This whole grain is rich in fiber and has about 6 grams of protein per serving. It contains beta-glucan, a resistant starch, which helps slow the rate of carbohydrate absorption helping to reduce blood sugar spikes.

Oatmeal has a glycemic index ranging from 42 - 80 depending on how it is processed. Opt for steel-cut oats GI 42 or old-fashioned oats GI 55 instead of quick-cooking or instant oats which are higher on the GI scale.

Adding low-glycemic fruit like blueberries GI 53 , a protein source, and healthy fats, like peanut butter GI 14 , makes this a great low-GI option for breakfast. The fruit adds a sweet, tart bite and nut butter adds some creaminess making it a super satisfying breakfast. Grapefruit and other citrus fruits are a classic part of breakfast and the good news is they are low GI, with grapefruit at just Broiling caramelizes the sugar in the fruit which makes it taste even sweeter and just a little decadent.

And, it only takes a few minutes under the broiler before it is ready. Enjoy it with a slice of whole grain toast, avocado, and an egg for a hearty breakfast that will satisfy your sweet tooth and keep you going all morning. Rich in protein, eggs go hand-in-hand with whole grains and veggies to give you a balanced breakfast that will keep you from scrounging through the kitchen again in an hour.

Because eggs do not have carbohydrates, their glycemic index is 0, which makes them a great option to pair with foods like toast that may raise your blood sugar levels. Another make-ahead option is egg muffins.

Use your muffin tin and whip together eggs, veggies, and some herbs, and sprinkle with a little cheese. Bake them until they are light and puffy.

Cool and wrap them up individually and freeze them. You will have a delicious breakfast that you can reheat quickly even on the busiest of mornings.

While beans may not be a typical breakfast item for some of us, in many parts of the world, beans are eaten throughout the day - and for good reason!

They are rich in fiber and protein and most beans are low GI too ranging from 28 - 54 on the GI scale. Adding beans to breakfast is also a good way to use up leftovers and give your breakfast a boost in fiber and protein. Try a breakfast burrito using a whole grain or corn tortilla, scrambled eggs, and black beans.

Seafood for breakfast, why not? Give your breakfast an omega-3 boost with the addition of protein-rich seafood. Just as eggs are 0 on the GI scale, so are other protein foods like seafood. Salmon, tuna, or shrimp make a savory addition to an omelet or can be added on top of whole-grain toast with avocado spread.

Cottage cheese contains fewer carbohydrates than milk or yogurt, making it an incredible high protein, low glycemic index food.

Make sure to select a variety with no additives, which can increase the glycemic index and carbohydrate content of this delicious snack. Top it off with a low glycemic index fruit, like peaches GI This dish is super simple to prepare.

Just measure out a single serving of cottage cheese one cup and slice a juicy peach up for a topping! Along with providing healthy fats that are satiating, nuts and nut butters add protein and plant-based omega 3s.

The protein is important for muscle strength and recovery, and the omega 3s help support your immune system and may help reduce inflammation. Also, bananas are the ideal sweetener for smoothies, and green bananas can be especially helpful. Using bananas in a smoothie often eliminates the need for any added sweeteners.

To make these energy boosting treat, blend 2 Tbsp almond butter, one frozen banana, 1 cup of unsweetened almond milk, ½ tsp ground cinnamon, and four to six ice cubes. For an added protein boost, add in a scoop of protein powder. Those are six easy breakfast ideas to get you started, but there are plenty more low-GI foods that you can mix and match for endless breakfast ideas.

Are you ready to start incorporating low glycemic foods into your meals? Below are some times on how to integrate these yummy dishes into your daily routine. Whole foods are highly nutritious, containing abundant essential vitamins, minerals, and antioxidants.

They provide the nutrition the body needs without additives and artificial flavorings. Nutritious foods are the foundation of a healthy diet. It is preferable to consume essential nutrients from whole foods rather than supplements. Examples of whole foods include fresh fruits and vegetables, whole grains, and legumes.

Include both carbohydrates and protein every time you eat. While the carbohydrates are broken down within an hour, protein takes two to three hours to be broken down and digested. This gives your body a constant supply of energy, keeps your blood sugar stable, and helps keep you feeling full.

Plan your meals at the beginning of the week so you know what ingredients you need on hand. Meal prep earlier in the week for the nights that you will not have time to cook.

Try preparing and cooking a meal in the slow cooker or crockpot to save time during a bust work week. If you are eating a high glycemic index food, try cutting portion sizes to decrease the impact these foods have on your blood sugar levels.

Getting your day off on the right foot can help you be more productive and energetic throughout the day. Additionally, understanding how your blood sugar responds to food and exercise can help with weight loss and improve your metabolic health.

Since everyone responds differently to food and exercise, using a continuous glucose monitor CGM can help you understand how your blood sugar reacts to different foods. When paired with the Signos app, your CGM data will give you insights on how your body responds to different foods and what you can do about the ones that cause you to spike.

Avoiding glucose spikes and dips can help support you on your weight loss journey and improve your overall health. Laura is an award-winning food and nutrition communications consultant, freelance writer, and recipe developer. Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here. Take control of your health with data-backed insights that inspire sustainable transformation.

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